Eat big during breakfasts, Less during dinner

Busy people tend to skip eating breakfast and just make up for it during lunch or dinner. This is not a good idea if researchers from Tel Aviv University are to be believed.

In a recently concluded study, researchers found out that people who eat their largest meal of the day during breakfasts are more likely to lose more weight and have a lower risk of acquiring diabetes, hypertension and other diseases.

Daniella Jakubowicz, one of the lead researchers in the study, gathered 93 obese who were asked to go under two strictly formulated diet plan. All participants were subjected to a 1,400 calorie diet for 12 weeks. The difference between the two groups is how these calories were spread throughout the day. The first group was tasked to eat breakfast containing 700 calories, lunch with 500 calories, and dinner with only 200 calories. The second group consumed 200 calories for breakfast, 500 calories for lunch and 700 calories for dinner. To further control the study, the 700 calories for breakfast and dinner were made using the same set of food such as chocolate cake and cookies.

After twelve weeks under this diet, the researchers weighed the participants and recorded their weight loss stats. Both groups recorded positive weight loss numbers but it was the first group, the ‘big breakfast’ group, which lost more weight.  The ‘big breakfast’ group recorded around 17.8 lbs of weight loss and a decreased waistline by about three inches. Meanwhile, the second group reported an average weight loss of 7.3 lbs. and a decreased in waistline by 1.4 inches.

Lead researcher Jakubowicz also shared that the ‘big breakfast’ group were observed to have low levels of ghrelin, a hormone responsible for regulating hunger, which indicates that those in the first group were more satisfied and satiated than those in the other group. The result is that they are less likely to snack later in the day.

In addition, the participants were also tested in terms of the amount of insulin, glucose, and triglycerides in their body at certain times throughout the day. The women in the ‘big breakfast’ group were observed with lower levels of insulin, glucose and triglycerides which means they also incur less chance of getting diabetes. If that’s not enough, the ‘big breakfast’ group also failed to experience the occasional blood sugar level spikes that usually manifest after a meal. Some experts interpret that to say that eating big breakfasts can also decrease risk of heart disease and other cardiovascular condition.

Fitness enthusiasts have always been vocal about the importance of eating breakfasts as it’s easily overlooked over by some people. Now, you’ll have more motivation to wake up a little earlier to find time for breakfasts.

Check out our very own specialized calorie counting app here.